From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)


Click on photos to see how to do exercise


Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

Click on photos to see how to do exercise

Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…

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1-35 of 1132 Comments


I'm 23 y/o, 5'4", and weigh 136lbs. 3 years ago I went on this "3 day military diet" for a few months on and off (I got bored of the same food it had). And lost about 20 lbs (I was 155 in 2013). I would jog all the time and that's what also helped me lose weight

Ever since then, I've been stuck at this weight. I still have weight I want to lose but I also want to gain curves. I kind of have this straight/spoon body figure. A lot of my weight gain goes to my stomach and love handles.

People say I look pretty thin but that's because the clothing I wear makes me look slim but when I see myself under my clothes, I think I need to tone and lose about 10 lbs or a little less.

I want to lose weight and then gain muscle mass, while getting bigger hips/thighs.

Do you think this plan is right for me? I usually eat 1200 calories or less a day (I don't starve myself. I love food) to lose weight but sometimes I mess up and eat a snack and gain weight fast. My stomach, thighs, back, are kind of thick, just fat in those areas.

Do you need me to send you an email with pictures of my body in my workout gear so you can get a better idea? I think gaining weight is not for me but I'm not sure.

July 27, 2016


I am age 23 and am skinny but I have quit fatty belly , I want to have an hour glass kind of toned body , I don't no from where to start .

July 27, 2016


So do you have to use weights? or can you just add more reps as you go for the same results?

July 04, 2016

Adrian Bryant

you could do more reps but once you start to go over 15 total reps with the same weight then at that point you will need to increase the weight to a point where you are limited to 6-15 reps

July 04, 2016


I'm very confused please help!
So I'm a 15 year old (please don't tell me i'm too young to be worrying about this stuff etc.) I'm overall skinny and about 130 lbs. I have most muscle on my legs and butt. However my butt is not as big as I would prefer it to be. My main goal bigger butt, also to be more toned and muscular all over.

Should I do this plan
"To Make Your Butt Bigger Every 2-to-4 Weeks…"

Or this plan
"Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…"

Or this plan
"Do These 5 Things To Get A Perfect Body"

Like I said my overall goal is a bigger butt, my secondary goal is to be toned all over (such as some ab definition, my arms a little bigger and just more strength).

Please help and thank you

June 30, 2016

Adrian Bryant

the perfect body plan

July 01, 2016

karen turi

Need help in filling out my boney chest. Have always had optimal lower body size(108lbs) with muscle but cannot gain weight in upper body. Eat well,rarely junk food. weights dont fill me out just get muscular arms .chest remains bony. Eat 3 meals a day fruit/veg,peanut butter sandwhiches,pasta sauces etc. More than 2000 cal. easily .Some days dont feel hungry though. 5 ft 6 . Please help 😃.

June 27, 2016


Hi, I'm 120lbs, 5'7. I'm really skinny but I have a potbelly and no butt whatsoever. I'm trying to lose this stomach but I also wanna gain curves. I don't want to get skinnier than I am to lose my stomach. Is there a way?

June 22, 2016



I'm currently trying to gain weight. I weigh 142 and want to get up to 160 and keep the weight on. I'm taking cb1 which helps increase my appetite. It really does work. What more do you think I should do? What protein powders work good and are affordable?

June 10, 2016

Adrian Bryant

any protein power is good but to gain weight wheter or not its fat just eat excess cals but to gain curves without fat just workout + get enough protein

June 11, 2016


No matter how much I eat I just can't seem to gain weight. I'm 115 pounds. I'd really like to be more curvy. I have a very fast metabolism and I lose weight very easily. What can I do or change?

June 06, 2016

Adrian Bryant

are you currently tracking your calorie intake

June 06, 2016


Isnt 100 g too much? Im 15, going on 16, and ibe researched that for my age, 1 only need on average about 50 to 60 grams a day?. . . Would 100g a day do more damage than good?

May 07, 2016

Adrian Bryant

what's your weight. you want about .6-to-.8 grams of protein per pound to gain curves and too much protein is not dangerous but an excess amount is not going to speed up muscle gain

May 07, 2016


I weight about 130. When i lose body fat and my wright goes down, will the auggested protein intake go down? But after losing body fat, plan to gain muscle mass which will raise my weight, so wont my suggested protein intake raise?

May 09, 2016

Adrian Bryant

yes. just keep protein at .6-.8 grams per pound but I would only worry about changing it for every 15 pound gain or loss

May 09, 2016


So this means i have to get 76 - 104 grams of protein daily as of right now since im at 130 lbs. Correct?

May 10, 2016


On the website, it is said that the Dietary Reference Intake is 0.8 grams of protein per KILOGRAM and 0.36 grams of protein per POUND. (Youre saying .8 per POUND) Which one is it?

May 10, 2016


Ths website says that a healthy female that is trying to build muscle, get toned, maintain muscle while lose fat at the same time, increasing strength, and/or improving performance should get 1-1.2 grams per pound.

May 10, 2016

Adrian Bryant

Correct. 78-to-104 grams which is based on per POUND.

as for losing fat and gaining muscle/curves at the same time you simply need to get enough protein which is 78+ grams to build muscle/curves and eat at a deficit which for you (or anyone else) is below 2000 cals per day.

You can go higher than 104 grams which will make it easier for you to lose fat but excess protein will not help you build muscle any faster

May 10, 2016


Ok when it comes to numbers like that, ill just round it off. So ill get about 100g everyday.

May 11, 2016


I decided to weight train under this workout on Monday ad Thursday. When I workout on Monday, my muscles feel sore on Tuesday, which i expect of course. Its a little more settled in on Wednesday and i feel it a lot more. This makes it hard for me to workout out as efficiently as i did on Monday. Especially my legs. Is there anything that I can do that cant stop me from being so sore so it doesnt hinder my ability to workout after the next two days?

May 04, 2016


I lost a lot of weight quickly due to stress a few years ago. I became bony and have some sagging skin. No matter what, I could not gain. I went as low as 133 lbs. I'm 5'8" and with my frame, I feel 145-150 of healthy weight would be perfect as long as I am strong.
After stress passed- was a caregiver, been getting more quality sleep. Always stuck to a strict healthy diet. Calculated that I was getting anywhere from 1200-1400 calories/day on average.
In January, I began strength training again. Wanted to allow my body recovery after dad died.
Since then, perhaps even late last year, I gained 5 lbs. My weight has been 142/143. (for those 4 years, I could not gain no matter what!) Hip measurement is the same.
The problem is I am feeling a bit plump- got used to being underweight. I am seeing arm definition and thigh definition above knee. Also my behind feels stronger as well as my core . Though, I still have the skin sag on lower behind and lower belly.
Am I filling out, increasing muscle with the fat still there? Will this remedy itself as I stay with training? Could this be lack of water/ electrolytes? Is the body now able to get into a better balance?
I'm trying to understand why I am stronger but feel plump.

My goal when I resumed training was to firm legs, behind, lower belly and good all-over strength for health.

I am a very active person, typically. My health is good. All tests were normal, esp thyroid. I hope I presented my dilemma clearly.

April 11, 2016


PS: 34 years old.

April 11, 2016

Adrian Bryant

so are you still trying to gain weight (fat or muscle or just mainly muscle mass)

April 11, 2016


I want to continue developing muscle.
I like the look of muscle/tone plus want to be strong.

Does my results thus far seem reasonable;like what is to be expected?
Can the "skinny fat" area reduce as I continue training?
Should I stay off the scale and continue measuring instead?

I'm not an over-eater. Very modest diet to satisfy. Nothing different regarding diet. I will tell you as I sit here now, I feel a bit thinner today, but no weight change. Had a nice full dinner last night. Another thing is that if I skip my whey protein snack, I will feel dizzy the next day. Perhaps I was protein deficient during the stress.

April 13, 2016

Adrian Bryant

please note: slight changes coming to this plan soon to make it easier to understand but to gain muscle/curves is NOT about eating a lot b/c you will get fat unless you dont mind gaining fat in the right areas with some belly fat.

in your case it seems like you arre on the right track. you just need to keep your calorie intake moderate and make sure 30% of your diet is protein

April 14, 2016


Thank you so much!
This helped so much more than any other resource.

April 14, 2016


Thank you for all your information. I am 5' 1" and I am finally 105lbs. It has taken me years to gain this weight. I am happy with my size. My breast are finally noticeable and I have a butt. I want to tone my butt, thighs and arms but I do not want to lose any weight. I'm eating around 2000 to 2200 calories a day and my protein intake is around 115. What work out regimen and schedule should I do to tone the fat I gained into muscle without losing any weight. I also do not want to lose the breast I finally have as well. Please help.

April 04, 2016


What specific exercise from Group A targets the hips to make them bigger/wider.

March 28, 2016

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